Category: Uncategorized

DATE: 2021-12-14
AO: Atlantis
Q: Hammerhead
PAX: True North, Rogue, Riot, Bratwurst, Bone, Infinity, Deflator, Boston Butt (F3 Crossroads IL) FNGs: None
COUNT: 9

DATE: 2021-12-18
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: Jetstream, Lion (2.0), Thunderball (2.0), Makerbot (2.0), Cyclone (2.0), Encyclopedia (2.0), Peanut (2.0) COUNT: 9
WARMUP:

SSH, squats, stretches

THE THANG:

Fathers led the kids through fitness stations with Tabata timing, 2 reps

– Squats
– Freddie Mercurys
– Merkins
– SSH

Relay race
– kids start out relaying a weight up and down the line of cones. – fathers then carried the kids back to the start

Finally…

Sharks and minnows but the kids are the sharks and the fathers are the minnows.

MARY:

Random wiggling and stuff.

COT:

“O Lord, make me know my end and what is the measure of my days; let me know how fleeting I am! Behold, you have made my days a few handbreadths, and my lifetime is as nothing before you. Surely all mankind stands as a mere breath! Selah Psalm 39:4‭-‬5

DATE: 2021-12-29
AO: Aerie
Q: Rocketman
PAX: Renaissance
FNGs: None
COUNT: 2
WARMUP:

SSH
Mountain Climbers
Don Quixote
Cherry Pickers

THE THANG:

Stations in AMRAP. Time: 4 minutes intervals, 40 seconds on and 20 seconds recovery.

Station setup 1, two rounds

1. Jump rope
2. Derkins (coupon)
3. Al Gore
4. Coupon Curls

Mosey around the field.

Station setup 2, two rounds

1. Coupon swings
2. Big boi situps
3. Coupon squats
4. Merkins

MARY:

Supermans
LBCs
Flutter kicks
Box cutters
Rosalita

ANNOUNCEMENTS:

ARC coming up in February!

COT:

Mixed in with all the mumble chatter. Big one: work hard to pass on your values, not just your rules, to your children. Have you seen Catch Me If You Can? His father failed to teach him the reason for his values.

DATE: 2021-12-29
AO: Patriot
Q: Pop Fly
PAX: Maj. Payne, Bone, Wedding Singer, Spokes, Big Short, Sunshine, Mr. Hand FNGs: None
COUNT: 8
WARMUP: Fellowship Lap followed by: SSH, WMHs, Supine Rockettes, Cobra-Kais, and a few other minor stretches THE THANG: L(egs), A(bs), P(ecks) – 4 Corners
Corner 1: 10 Burpees / Lunge Walk to Corner 2
Corner 2 – L(egs): 20x Squat / Bear Crawl to Corner 3
Corner 3 – A(bs): 20x BBSs / Backwards run to Corner 4
Corner 4 – P(ecks): 20x Merkins / Broad jump to Corner 1

DATE: 2021-12-29
AO: Horizon-Ao
Q: 3 mile
PAX: Magoo, Kodiak
FNGs: coach hand, arm bar, kombucha, attache
COUNT: 7
WARMUP: SSH, Imp Walkers michael phelps, cherry pickers, WMH, down dog, up dog THE THANG: Fellowship lap
DORA (100 merkins / 200 squats / 300 LBCs) teams do 10 burpees after completing a a set – Soccer field matriculation
– Lunge walk 10 yards down the field
– 10 burpees / 20 mountain climbers IC / 30 hand-release merkins / 40 LBCs (? – blacked out at this point) – Ring of fire: 5 calf raises per pax, 4 merkins per pax
MARY: Body saw x 2, LBCs
ANNOUNCEMENTS:
COT: Monthly challenges are a good way to, ahem, challenge yourself and create a new habit: meditation, no phone after dinner, connect with family, eating better, sleeping better or physical F3 stuff like #monthlychallenge